1) Gymnastics

A) EMOM 12

1) 30 SU + amrap: burpee to target (timecap 50s)
2) 10 Box Hspu/Pike Push Up
3) 1 Set of T2B

B) Gymnastic Strength

3-4 ROUNDS FOR QUALITY

• 20-30s Ring Dip Hold
• 20-30s Ring Support Hold
• 15-30s Chin Over Bar Hold

*rest max 45s between movements. And max 3min between rounds.

SQUATS

A) Back Squats:

5x3 (Build to days heavy)
*Rest 3min between sets

B) 3x

• 10/10 Bulgarian Split Squat (KB in goblet)

CORE

3-4 ROUNDS FOR QUALITY:

• 20m Seal Walk (plate or slider jalkojen alle)
• 20-30 DB Sit Up
• 30m/30m KB Suitcase Carry